{"id":10025,"date":"2022-08-16T10:49:30","date_gmt":"2022-08-16T10:49:30","guid":{"rendered":"https:\/\/speed.luxador.ee\/blog\/milline-on-d-vitamiini-roll-sinu-igapaevases-tervises\/"},"modified":"2025-02-13T22:49:54","modified_gmt":"2025-02-13T22:49:54","slug":"what-is-the-role-of-vitamin-d-in-your-daily-health","status":"publish","type":"post","link":"https:\/\/speed.luxador.ee\/en\/blog\/what-is-the-role-of-vitamin-d-in-your-daily-health\/","title":{"rendered":"WHAT IS THE ROLE OF VITAMIN D IN YOUR DAILY HEALTH?"},"content":{"rendered":"<p><span style=\"font-size: 16px;\">A large number of people living in Estonia suffer from a vitamin D deficiency, and often they do not recognize it. Below, we will present the main <strong>symptoms of vitamin D deficiency and the associated health risks<\/strong>. You will also learn what the healthy vitamin D level should be and how to achieve it.<\/span><\/p>\n<h2><span style=\"font-size: 16px;\"><strong>What is vitamin D?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\"><a href=\"https:\/\/speed.luxador.ee\/en\/product-category\/vitamins\/vitamin-d\/\"><strong>Vitamin D<\/strong><\/a><strong> or cholecalciferol<\/strong> is a fat-soluble vitamin with a broad range of effects. It is often referred to as the sunshine vitamin because vitamin D is produced in the body through the skin\u2019s reaction to <strong>sunlight or ultraviolet radiation<\/strong> (UVB). The amount of vitamin D produced under the influence of UVB radiation depends on several factors:<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\">latitude<\/span><\/li>\n<li><span style=\"font-size: 16px;\">season<\/span><\/li>\n<li><span style=\"font-size: 16px;\">amount of skin exposed to the sun<\/span><\/li>\n<li><span style=\"font-size: 16px;\">body mass index<\/span><\/li>\n<li><span style=\"font-size: 16px;\">age<\/span><\/li>\n<li><span style=\"font-size: 16px;\">skin pigmentation<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\"><strong>What are the sources of vitamin D?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">People obtain vitamin D through <strong>sun exposure, food, and supplements.<\/strong> Often, simply proper nutrition and outdoor exposure are not enough to ensure the required level of vitamin D in the body for the whole year. In such cases, supplements can be helpful.<\/span><\/p>\n<h2><span style=\"font-size: 16px;\"><strong>What does the IU label on vitamin D mean?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">The IU label for vitamin D is an international unit (IU \u2013 International Unit). This is something many may not be familiar with, but it is actually very important to consider when purchasing. <strong>The higher the IU number on the vitamin D bottle, the higher and more effective the vitamin D dosage.<\/strong> Pharmacies offer vitamin D in doses ranging from 400 IU to 4000 IU.<\/span><\/p>\n<h2><span style=\"font-size: 16px;\"><strong>What is the role of vitamin D in the body?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">Vitamin D was once primarily used to treat painful bone diseases, such as rickets, in children. However, rickets is just the tip of the iceberg when it comes to issues caused by vitamin D deficiency. Over time, it has become clear that <strong>vitamin D is essential for everyone&#8217;s health.<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\">Vitamin D strengthens the immune system<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D keeps bones and teeth healthy and strong<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D provides energy<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D is involved in muscle function, including heart muscle function<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D improves athletic performance<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D reduces the risk of falls due to muscle weakness in older adults<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D is involved in nerve tissue function<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D affects blood clotting<\/span><\/li>\n<li><span style=\"font-size: 16px;\">Vitamin D helps prevent autoimmune diseases like multiple sclerosis, diabetes, and others<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\"><strong>Why does vitamin D deficiency occur?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">The main reason why people living in Estonia suffer from <a href=\"https:\/\/speed.luxador.ee\/en\/blog\/how-to-recognize-the-symptoms-of-vitamin-d-deficiency\/\">vitamin D deficiency<\/a> is the geographical location. Therefore, the reasons for vitamin D deficiency in Estonia are not far to seek. Estonia is located in the northern hemisphere at latitude 59, and this is the primary reason why <strong>even summer sun is not a sufficient source of vitamin D in Estonia.<\/strong><\/span><\/p>\n<p><span style=\"font-size: 16px;\">The intake of vitamin D from food is also very limited. The best sources of vitamin D are fatty fish, butter, egg yolk, cheese, and chanterelle mushrooms. <strong>Did you know that to get 2500 IU of vitamin D, you would need to eat 3 kg of chanterelles or as much as 6 kg of cooked chanterelles?<\/strong> Cooking food causes some loss of vitamin D.<\/span><\/p>\n<p><span style=\"font-size: 16px;\">Sometimes, a person may take vitamin D supplements, but <strong>due to absorption issues, the body may not be able to utilize it properly.<\/strong> Factors like excess body weight, age, excessive coffee or alcohol consumption, certain medications, and health conditions can be the cause.<\/span><\/p>\n<h2><span style=\"font-size: 16px;\"><strong>How to recognize if you have a vitamin D deficiency?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">Vitamin D deficiency is not immediately noticeable because its effects may manifest only after years. Symptoms can vary greatly between individuals. The main signs of vitamin D deficiency are:<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\">frequent upper respiratory tract infections, including COVID-19<\/span><\/li>\n<li><span style=\"font-size: 16px;\">fatigue, weakness, exhaustion<\/span><\/li>\n<li><span style=\"font-size: 16px;\">moodiness and depression<\/span><\/li>\n<li><span style=\"font-size: 16px;\">muscle weakness<\/span><\/li>\n<li><span style=\"font-size: 16px;\">bone and muscle pain<\/span><\/li>\n<li><span style=\"font-size: 16px;\">bone fractures<\/span><\/li>\n<li><span style=\"font-size: 16px;\">poor balance<\/span><\/li>\n<li><span style=\"font-size: 16px;\">high blood pressure<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\"><strong>What should your vitamin D level be?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">The standard reference value for vitamin D is at least 75 nmol\/L. A healthy vitamin D level in the blood should be between 75 &#8211; 125 nmol\/l throughout the year. It is important to maintain this level year-round.<\/span><\/p>\n<p><span style=\"font-size: 16px;\">Levels below 25 nmol\/l are considered critically low. <strong>At this level, the body shuts down several important systems, including bone metabolism and immune function.<\/strong><\/span><\/p>\n<p><span style=\"font-size: 16px;\">Research at the University of Tartu confirmed that nearly <strong>80% of Estonians suffer from vitamin D deficiency.<\/strong> Similar results were found by Estonia&#8217;s largest medical laboratory SYNLAB, with only 16% of people tested having optimal vitamin D levels.<\/span><\/p>\n<p><span style=\"font-size: 16px;\">Athletes are advised to maintain vitamin D levels of 100 \u2013 125 nmol\/l to ensure optimal athletic performance.<\/span><\/p>\n<h2><span style=\"font-size: 16px;\"><strong>Scientifically Proven Health Benefits of Vitamin D:<\/strong><\/span><\/h2>\n<h3><span style=\"font-size: 16px;\"><strong>Vitamin D strengthens the immune system<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 16px;\">If you tend to get sick more than once during the autumn-winter period with upper respiratory viral infections, you may have a vitamin D deficiency. <strong>Vitamin D deficiency weakens the immune system<\/strong> <strong>and increases susceptibility to viral infections.<\/strong><\/span><\/p>\n<p><span style=\"font-size: 16px;\">To better cope with viruses and recover more quickly and easily after illness, your vitamin D level should be at least 95 nmol\/l.<\/span><\/p>\n<h3><span style=\"font-size: 16px;\"><strong>Vitamin D helps fight fatigue<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 16px;\">You may be eating healthily and sleeping enough, but still feel fatigued? Chronic fatigue is a symptom, and ignoring it can lead to serious health problems. <strong>If you feel distracted, have trouble concentrating, and notice a decline in your work performance, you might be suffering from a vitamin D deficiency.<\/strong><\/span><\/p>\n<p><span style=\"font-size: 16px;\">In our climate, where sunlight is scarce, 80% of people suffer from vitamin D deficiency. Take care to maintain a vitamin D level of 75 \u2013 125 nmol\/L year-round.<\/span><\/p>\n<h3><span style=\"font-size: 16px;\"><strong>Vitamin D helps prevent bone loss<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 16px;\">Did you know that 5 years after menopause, women face a serious risk \u2013 osteoporosis, or bone thinning? After menopause, estrogen levels drop sharply, which causes a significantly faster decline in bone density and more frequent fractures.<\/span><\/p>\n<p><span style=\"font-size: 16px;\">To prevent bone loss and strengthen bones effectively, vitamin D should be consumed year-round. <strong>Without enough vitamin D, only 10% of calcium is absorbed.<\/strong> To ensure effective calcium absorption, your vitamin D level should be at least 75 nmol\/L.<\/span><\/p>\n<h3><span style=\"font-size: 16px;\"><strong>Vitamin D promotes healthy teeth<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 16px;\">Did you know that 99% of calcium is stored in your bones and teeth? Without sufficient vitamin D, calcium cannot be properly absorbed, leading to <strong>rapid tooth decay and weakened teeth.<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\">children under 1 year: 400 IU, with a maximum of 1000 IU<\/span><\/li>\n<li><span style=\"font-size: 16px;\">children 1-3 years: 600 IU, with a maximum of 2500 IU<\/span><\/li>\n<li><span style=\"font-size: 16px;\">children 4-8 years: 600 IU, with a maximum of 3000 IU<\/span><\/li>\n<li><span style=\"font-size: 16px;\">from age 9 up to 70 years: 600 IU, with a maximum of 4000 IU<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\"><strong>Vitamin D as a supplement<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">The most reliable way to raise and maintain a consistent vitamin D level year-round is to take vitamin D-containing supplements. Vitamin D is fat-soluble, and therefore, D3 vitamins in oil form are absorbed in the body <strong>30 \u2013 50% more efficiently.<\/strong> For the best results, it&#8217;s recommended to prefer D-vitamin oil capsules or oil drops.<\/span><\/p>\n<h2><span style=\"font-size: 16px;\"><strong>Who has an increased need for vitamin D?<\/strong><\/span><\/h2>\n<p><span style=\"font-size: 16px;\">Overweight and obese individuals are significantly more likely to suffer from vitamin D deficiency than those with a normal weight. Overweight individuals have sufficient reserves, but the body cannot access this from the fat tissue. For this reason, <strong>overweight and obese individuals need higher doses of vitamin D \u2013<\/strong> at least 4000 IU per day to reach a healthy vitamin D level.<\/span><\/p>\n<p><span style=\"font-size: 16px;\">The need for vitamin D is also increased during pregnancy and breastfeeding. <strong>Maintaining a normal vitamin D level during pregnancy is crucial for the proper development of the baby\u2019s bones and teeth.<\/strong> A deficiency in vitamin D in a pregnant woman can increase the risk of complications during pregnancy: premature birth, high blood pressure, low birth weight, and later, the baby\u2019s slow growth rate. Maintaining a normal vitamin D level helps prevent dental decay in the mother during pregnancy and breastfeeding.<\/span><\/p>\n<p><span style=\"font-size: 16px;\"><strong>Being healthy is easy!<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Below, we will present the main symptoms of vitamin D deficiency and the associated health risks. What should the healthy level of vitamin D be?<\/p>\n","protected":false},"author":1,"featured_media":9272,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[386],"tags":[],"class_list":["post-10025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamin-d"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>WHAT IS THE ROLE OF VITAMIN D IN YOUR DAILY HEALTH? - Luxador Tervisepood<\/title>\n<meta name=\"description\" content=\"Below, we will present the main symptoms of vitamin D deficiency and the associated health risks. 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